FITNESS
A) Back Squat 5-5-5+; Rest 3 min b/t
B) Seated Calf Raise 20×3, rest 2 mins
C) Row: 500m Row x 6, Alternate with partner (rest as your partner works)
PERFORMANCE
A) Back Squat 3-3-3-3-3; Rest 3 min b/t
B) Seated Calf Raise 20×3, rest 2 mins
C) Row: 500m Row x 6, Alternate with partner (rest as your partner works)